Week 360    100% = 1 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1

 

DATE

Chest:

1) Flat Barbell Press

 

Flat Bench Press

10% x Failure
20% x Failure
30% x Failure
40% x Failure
50% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Day 2

 

DATE

Back:

 

SUPER SET
1 & 2

1) T-Bar Rows

 

10% x Failure
20% x Failure
30% x Failure
40% x Failure
50% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

DB Shrugs

 

10% x Failure
20% x Failure
30% x Failure
40% x Failure
50% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

 

Day 3

 

DATE

Arms:

 

SUPER SET
1 & 2 with Same Weight

1) Standing Barbell Curls

 

10% x Failure
20% x Failure
30% x Failure
40% x Failure
50% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Skull Crushers with Straight Barbell

 

10% x Failure
20% x Failure
30% x Failure
40% x Failure
50% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

 

Day 4

 

DATE

Legs:

 

SUPER SET
1 & 2

1) Leg Curls

 

10% x Failure
20% x Failure
30% x Failure
40% x Failure
50% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Leg Extensions

 

10% x Failure
20% x Failure
30% x Failure
40% x Failure
50% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

 

Day 5


DATE

Delts:

 

SUPER SET
1 & 2 with Same Weight

1) Dumbbell Side Raises

 

10% x Failure
20% x Failure
30% x Failure
40% x Failure
50% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Dumbbell Rear Raises

 

10% x Failure
20% x Failure
30% x Failure
40% x Failure
50% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____